I prefer doing ramped rather than straight sets (hence the 12, 10, 8, 6 for most exercises).

Just wondering what everyone's toughts are regarding the exercises and how appropriate the sets/reps are? Previously I've had a personal trainer who designed workouts for me, but I've decided to have a go myself this time, seeing as though I'm a bit more knowledgeable than I once was :).

I'd like to tweak the above workout and use it for the next few months, so any advice is much appreciated.

good routine that mate.but i would add shoulder to chest and tri day.i would also change your back day to friday and move chest day to wendesday,will allow more recovery time for legs.

Ok cheers.. I'll swap over Wed and Fri. The reason I put shoulders on the leg day is because I always find that chest/tris seem to fatigue my shoulders somewhat and my lifts are a bit lower.

If I do move shoulders to the chest/tri day, that's 6 exercises and will probably be a bit too much and will take too long.. any ideas which one I should drop? That'll leave some room on the leg day.. perhaps some lunges + ab would could take their place?

danchubbz Some good exercise choices and rep ranges but personally I would rather split them into 3 x FBR a week

I enjoy doing full body workouts, but because I play football on thursdays I could do with having a leg workout on monday only so that they have time to recover. Splits also give me a bit more flexibility - i.e. I can do them on Mon/Tues/Fri instead if needs be. Full bodies on consecutive days sound punishing :p.,

Rocky You could drop one of the bench presses(incline or flat) or lower the sets you do on the second one...

If you're happy with your chest routine,lower the sets on the shoulder work as they'll already be pumped from the chest workout..

You say you find your chest/tri's fatigue your shoulders...

The order i would go in is-Chest,shoulders,tri's.....Work the smaller group last.

Ok thanks. Considering the bench press + incline press will fatigue my shoulders and triceps a bit, I'll lower the reps on both of those.. that was I can still fit all the exercises in. Something like the following:

danchubbz Some good exercise choices and rep ranges but personally I would rather split them into 3 x FBR a week

I enjoy doing full body workouts, but because I play football on thursdays I could do with having a leg workout on monday only so that they have time to recover. Splits also give me a bit more flexibility - i.e. I can do them on Mon/Tues/Fri instead if needs be. Full bodies on consecutive days sound punishing :p.,

Yeah I thought about it but my legs are totally ruined after I play football.. they really suffer the next day. I've thought about this quite a lot and it's defo got to be non-leg days on both wed and fri :).